Tag Archives: CrossFit
WOD- CrossFit Football Style
Dynamic warmup led by Personal Trainer Evan Ferber WOD 50m row sprint 6 Power Cleans 12 Knees to Elbows *7 Rounds Complete as fast as possible, 20 minute time limit.
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Tagged bootcamp, cleans, CrossFit, crossfit football, Hamilton Bootcamp, hamilton crossfit, Hamilton personal trainer, rowing
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WOD- 5km Run
Snatch complex and 20 cal row for a warm up 5km Run for Time. Trish set a new PR, Great job Trish!
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Tagged Bootcamp hamilton, CrossFit, firefighter training, football training, hamilton run, hockey training
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WOD-Snatch
Berenger warmup followed by the snatch progression – Wide grip DL -Power Snatch OHS -Squat Snatch WOD. tabata 20 seconds on 10 seconds off Wide Grip Deadlifts Power Snatch OHS
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Tagged ancaster bootcamp, CrossFit, Dundas bootcamp, Hamilton Bootcamp, hamilton crossfit, push ups, Snatch, squat
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SteelCity CrossFit WOD- Snatch
Dynamic warmup involving the Snatch Progression 500m row 20 superman 20 OHS 20 Shoulder Openers Wod 21-15-9 Power Snatch Burpees Hang Power Cleans Burpees Great job today ladies i am really impressed with your progress
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Tagged bootcamp, CrossFit, Dundas bootcamp, Hamilton Bootcamp, Snatch, squat, steelcity crossfit
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June 17th WOD- Gymnastics
With Personal Trainer Evan Ferber warmup including- high knees, skipping intervals, pushups, supermans and situps Go Through the Foundations of Gymnastics movements such as Ring dips, Situps, Pullups and Pushups WOD “Barbara” 20 Pullups 30 Pushups 40 Situps 50 Squats … Continue reading
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Tagged bootcamp, CrossFit, Dundas Bottcamp, Hamilton Bootcamp, Hamilton Personal Training, pushups, situps, skipping, squats
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June 8- “Filthy Fifty”
a beautiful day to get filthy! warmup- 250m row, trunk twists, good mornings, shoulder openers, 250m row 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 … Continue reading
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Tagged bootcamp, burpees, CrossFit, Dundas bootcamp, filthy fifty, hamilton, Hamilton Bootcamp, hamilton crossfit, kettlebell, personal trainer
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June 1st- WOD- Front Squats
June 1st WOD with Personal Trainer Evan Ferber Perform the berunger warmup that details the snatch as well sa other complex movements. Also perform 15 air squats and 20 double unders SWOD- Front Squats 3-3-3-3 WOD- 500m row to start … Continue reading
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Tagged Berunger, bootcamp, Bootcamp dundas, CrossFit, Hamilton Bootcamp, hamilton crossfit, Kettlebells, personal trainer hamilton, squats
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Victoria Day WOD- Thrusters
Personal Trainer- Evan Ferber Skill- Dumbell Thrusters Dynamic warmup including- dynamic lunges, 250m row, 20 overhead squats, 250m row, 20 dbl unders, 20 shoulder openers 500m row 21 Dumbell Thrusters (40/25) 21 Pullups 500m row 15 Dumbell Thrusters 15 Pullups … Continue reading
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Tagged CrossFit, Hamilton Bootcamp, Hamilton personal trainer, lunges, pullups, rowing, steelcity crossfit, swuats, thrusters
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May 12 WOD- “Falling Grace”
With Personal Trainer Evan Ferber warmup- Shoulder openers, 20 Air Squats, 20 Supermans, 20 Good Mornings then “Annie” 50 Double Unders Situps 40Double Unders Situps 30Double Unders Situps 20Double Unders Situps 10Double Unders Situps “Falling Grace” 30 Power Clean and … Continue reading
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Tagged Clean and Jerk, CrossFit, Falling Grace, Hamilton Bootcamp, hamilton crossfit, skipping, squats, steelcity, warmup, WOD
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May 11 WOD- Power Cleans
Power Cleans with Trainer Evan Ferber warm up- 250m row, 20 dislocates, 20 overhead squats, 20 supermans, 20 situps all performed twice SWOD- Power Cleans 5-5-5-5 Great firstgo at power cleans Val! WOD- 250m row 21 Deadlifts (135/95) 15 Box … Continue reading
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Tagged bootcamp, cleans, CrossFit, deadlifts, dundas crossfit, Hamilton Bootcamp, hamilton crossfit, rowing, squats
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